{"id":10296,"date":"2019-09-24T09:22:41","date_gmt":"2019-09-24T13:22:41","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=10296"},"modified":"2019-09-24T09:22:41","modified_gmt":"2019-09-24T13:22:41","slug":"driving-past-the-speedtrap","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/09\/driving-past-the-speedtrap\/","title":{"rendered":"Driving Past the Speedtrap"},"content":{"rendered":"<p>It\u2019s a funny thing arriving at The Estate on Monday mornings. Oftentimes the Speedtrappers are parked near the entrance\u2026shorty shorts, soccer arms and fancy rides to boot. As each pax enters the general AO he receives a hard stare from this small discerning bunch, as if to say \u201care you with <strong><u>US<\/u><\/strong>\u2026AND IF NOT, <strong><u>YOU<\/u><\/strong> are truly against us\u2026drive on past because frankly, running fast is the only true exercise worth <strong><u>OUR<\/u><\/strong> time!\u201d. 7 pax chose to drive past this violent form of mental warfare for a full-body Estate-style beatdown. Based upon the Speedtrap post workout tweet, observed by yhc, the shorty short crowd chose an easier \u201cpath in the woods\u201d. In contrast, The Estaters asked for and received full value out of the morning\u2019s free workout. It went something like this\u2026\u2026<\/p>\n<ul>\n<li><b><b><strong><u>Warm-a-rama<\/u><\/strong><\/b><\/b>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>Warm up mosey \u2013 small loop<\/li>\n<li>20 Side Straddle Hops<\/li>\n<li>20 Imperial Storm Troopers<\/li>\n<li>20 Hill Billy\u2019s<\/li>\n<\/ul>\n<\/li>\n<li>20 Burpees<\/li>\n<\/ul>\n<p><b><\/b><\/li>\n<li><strong><u>Mary<\/u><\/strong>\n<ul>\n<li>25 WWII Situps<\/li>\n<li>15 Crunchy Frogs<\/li>\n<li>20 Freddy Mercurys<\/li>\n<li>20 Rosalita knee tucks<\/li>\n<li>20 Heels to Heaven (Zima style)<\/li>\n<li>15 Side Crunches (Right then Left)<\/li>\n<li>25 Pickle Pounders<\/li>\n<li>15 Full Extension Crunches<\/li>\n<li>20 Alternating Knee Crunches\n<ul>\n<li>20 Burpees<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><b><\/b>\n<ul>\n<li style=\"list-style-type: none\"><\/li>\n<\/ul>\n<p><b><\/b><\/li>\n<li><strong><u>Laps &amp; Burpee Fun<\/u><\/strong>\n<ul>\n<li>1 lap \/ 15 burpees<\/li>\n<li>1 lap \/ 15 burpees<\/li>\n<li>1 lap \/ 15 burpees<\/li>\n<li>1 lap \/ 15 burpees\n<ul>\n<li>get the six \/ 15 burpees together<\/li>\n<\/ul>\n<\/li>\n<li><\/li>\n<\/ul>\n<\/li>\n<li><strong><u>Sprints &amp; Fun<\/u><\/strong><b><\/b><\/li>\n<li>5 Wind Sprints<\/li>\n<li>20 Squats<\/li>\n<li>20 Squat Jumps<\/li>\n<li>20 Mountain Climbers<\/li>\n<li><strong>Sprints &amp; Fun II<\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <b><\/b>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li>5 Wind Sprints<\/li>\n<li>10 Lunges<\/li>\n<li>20 Knee Tucks<\/li>\n<li>15 Ski Abs<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Well done Offsides, Chisel, Razzie, Milkshake, Huckleberry and Snookie! Besides 3 brief 10-count interludes, the morning was Flatline\u2019ish all the way. Great push by all.<\/p>\n<p><u>Announcements &amp; Prayer Requests<\/u><\/p>\n<ul>\n<li>Ardmore RAH run for hunger \u2013 October 19, begins from Redeemer Church<\/li>\n<li>Bahamas \u2013 continued prayers &amp; guidance as to how the F3 pax can help<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s a funny thing arriving at The Estate on Monday mornings. Oftentimes the Speedtrappers are parked near the entrance\u2026shorty shorts, soccer arms and fancy rides to boot. As each pax enters the general AO he receives a hard stare from this small discerning bunch, as if to say \u201care you with US\u2026AND IF NOT, YOU [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,75],"tags":[],"class_list":["post-10296","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-the-estate"],"acf":{"q":"Cherry Pie","date":"09\/23\/2019","pax":"Offsides, Chisel, Razzie, Milkshake, Huckleberry, Snookie"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=10296"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10296\/revisions"}],"predecessor-version":[{"id":10297,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/10296\/revisions\/10297"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=10296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=10296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=10296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}